10 tips to help you quit smoking

Temps de lecture : 3 min

Have you decided to quit smoking? That’s great news! Incidentally, May 31 is World No Tobacco Day and therefore the perfect time to get started. This initiative raises awareness on the harmful and deadly effects of tobacco use. It is well-known that smoking and tobacco products can lead to numerous cancers including mouth cancer. In fact, one of the biggest oral cancer risk factors is smoking or chewing tobacco. But smoking can also have other negative effects on your teeth, gums and oral health. So, take up the quit smoking challenge and stick with it. It may not be easy, but these 10 tips can help you quit smoking for good.  

Make a “quit smoking plan”

Most people don’t just wake up one morning and quit smoking. It requires an action plan. Start by setting a date on which you will quit smoking, ideally, within a week or two. Also, talk to your family, friends, colleagues, and anyone else who could help you with your plan. Ask any friends or colleagues who smoke not to smoke around you and not to tempt you. You should also consult a health professional for advice or to get the medication you may need to quit smoking.

Quit smoking with smoking cessation aids

Ask your doctor or pharmacist about nicotine replacement therapy. These include: prescription medications, patches, gums, inhalers, vaporizers, and lozenges.

Delay giving in to cravings

 Before you give in to a nicotine craving, try to delay it. For example, tell yourself you will wait 10 minutes before lighting up. Then, distract yourself during those 10 minutes. Sometimes that’s all you need to overcome the craving.

Avoid triggers

You will likely experience tobacco cravings in situations where you are used to smoking. For instance, certain social situations may trigger your cravings. Being at a party, a bar, or simply sipping a coffee. As such, you should identify your triggers and avoid them or devise a plan to overcome them.

Keep your hands busy

Furthermore, keeping your hands busy can be a great way to overcome a nicotine craving. If you smoked while watching television or talking on the phone, try playing with a stress ball instead. Or work on your doodling skills.


On top of being good for your health, exercise releases endorphins. Endorphins are hormones that increase our sense of well-being as smoking does. Physical activity, even short bursts, can help reduce your cravings. In addition, exercise has many other benefits such as improved health, better sleep, fewer mood swings and so on. However, if exercise is really not your thing, try other hobbies that might keep your mind and hands busy.

Think positive thoughts

Quitting smoking can be hard. But before you give into the craving, think positive thoughts. For example, think about the vacation you will take with the money you saved from quitting.

Learn new relaxation techniques

For many smokers, smoking was a way to relax. As such, you will need to learn new techniques to help you unwind like yoga, breathing exercises, stretching, taking a walk, playing with your dog. Find what works for you and practice it daily.

Chew gum

When you feel a craving coming on, try chewing on something. This can include crunchy and satisfying food like hard candy, raw carrots, celery and nuts, or sugarless gum.

Don’t convince yourself it’s okay to have just one

Sometimes we convince ourselves that having just one cigarette is okay. Most often, this leads to more than just one. Next thing you know, you are smoking again.

Reward yourself

It is no easy feat to quit smoking. Do not get discouraged and most importantly remember to reward yourself. Treat yourself to that gorgeous pair of shoes, a nice restaurant or even a dream vacation. You deserve it . . . after all, you did save all that money now that you no longer smoke!

Quitting smoking is a challenge but well worth the effort. Smoking is extremely harmful for your health. Furthermore, it has many negative effects on your teeth, gums, and oral health. For all your oral health needs, make an appointment with a Clinique dentaire Fortin Poirier dentist today.

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